In Session with Byron
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Can You Hold Both? How to Feel Anxious and Live Fully
Discover how shifting your mindset can help you live a values-aligned life, even when uncomfortable emotions are present.
Overwhelmed by “What If” Thoughts? Try Dropping Anchor
In this session, psychologist Byron McCaughey shares a simple yet powerful mental tool called Dropping Anchor.
This tool is especially helpful for high-performing professionals—like the investment banker in this story—who find themselves spiralling into anxious “what if” thoughts.
Instead of fighting the anxiety (which often makes it worse), Dropping Anchor helps you stay grounded in the storm so you can respond with clarity and control.
The 3 steps of Dropping Anchor:
1. Acknowledge the uncomfortable thought or feeling
2. Connect with your body — feel your feet, adjust posture
3. Engage with your environment — notice something real, here and now.
Whether you’re a founder, executive, or creative under pressure, this practical tool can help you stay present, regain composure, and take action that aligns with what matters most.
Perfectionism Isn’t the Problem - But This Is
In this short video, psychologist Byron McCaughey breaks down when perfectionism helps and when it hinders performance. He introduces the idea of a “threshold for shipping”—whether it’s a product, pitch deck, or post—and explains how fears and doubts can push us beyond that line, into the red zone of diminishing returns.
Learn how to:
- Recognise the shipping threshold for different tasks
- Notice the perfectionistic thoughts that delay action
- Take values-aligned steps to move forward faster
This is essential viewing for entrepreneurs, creatives, and professionals who want to maintain high standards without getting stuck.
What happens when you keep putting other people first?
Whether it’s a parent skipping self-care out of guilt, a friend suppressing their wants to avoid conflict, or a founder keeping quiet to maintain harmony – it’s all driven by care. But over time, this pattern comes at a cost: frustration, resentment, and disconnection from your own values.
You’ll learn:
- Why self-neglect can lead to burnout and resentment
- How to reconnect with your own values without abandoning others
- A simple mindset shift to help you show up for both yourself and those you care about
If you’re an entrepreneur, parent, or high performer constantly putting others first, this is your reminder: when you’re well, everything you care about benefits.
You’re Not Avoiding the Task - You’re Avoiding the Feeling
In this episode of In Session with Byron, psychologist Byron McCaughey shares a common theme showing up in recent therapy sessions — deferring your own needs for the sake of others.
Whether it’s a parent skipping self-care out of guilt, a friend suppressing their wants to avoid conflict, or a founder keeping quiet to maintain harmony — it’s all driven by care. But over time, this pattern comes at a cost: frustration, resentment, and disconnection from your own values.
You’ll learn:
- Why self-neglect can lead to burnout and resentment
- How to reconnect with your own values without abandoning others
- A simple mindset shift to help you show up for both yourself and those you care about
If you’re an entrepreneur, parent, or high performer constantly putting others first, this is your reminder: when you’re well, everything you care about benefits.
You Can’t Fill Every Cup — Here’s What to Do Instead
Each value in your life — work, family, health, relationships — is like a cup. The jug of water you use to fill them represents your limited capacity. You can’t fill them all at once, and trying to do so often leads to burnout, guilt, or dissatisfaction.
Instead, Byron encourages you to:
- Identify which “cups” matter most right now
- Choose to fill them with intention
- Make peace with the fact that some cups will stay empty — for now
By making deliberate, values-based choices, you can experience more fulfillment and less regret – both in business and in life.
The Cauldron: A New Way to Think About Stress and Anxiety
What if the goal isn’t to eliminate stress — but to manage the level in the cauldron? In this episode of In Session with Byron, psychologist Byron McCaughey shares a powerful metaphor used with many of his founder clients: The Stress & Anxiety Cauldron.
This cauldron is always at least a quarter full — and that’s not a problem. In fact, it’s expected if you’re building something meaningful, like a startup, family, or creative pursuit.
🧠You’ll learn:
- Why a baseline level of stress is normal (and even healthy)
- How acceptance reduces the heaviness of stress
- What boundaries, routines, and self-awareness can do to stop your cauldron from boiling over
If you’re trying to build something ambitious while also staying well, this mental model can help you live and perform sustainably — even when pressure is part of the game.
The Cauldron: A New Way to Think About Stress and Anxiety
What if the goal isn’t to eliminate stress — but to manage the level in the cauldron? In this episode of In Session with Byron, psychologist Byron McCaughey shares a powerful metaphor used with many of his founder clients: The Stress & Anxiety Cauldron.
This cauldron is always at least a quarter full — and that’s not a problem. In fact, it’s expected if you’re building something meaningful, like a startup, family, or creative pursuit.
🧠You’ll learn:
- Why a baseline level of stress is normal (and even healthy)
- How acceptance reduces the heaviness of stress
- What boundaries, routines, and self-awareness can do to stop your cauldron from boiling over
If you’re trying to build something ambitious while also staying well, this mental model can help you live and perform sustainably — even when pressure is part of the game.
The Cauldron: A New Way to Think About Stress and Anxiety
What if the goal isn’t to eliminate stress — but to manage the level in the cauldron? In this episode of In Session with Byron, psychologist Byron McCaughey shares a powerful metaphor used with many of his founder clients: The Stress & Anxiety Cauldron.
This cauldron is always at least a quarter full — and that’s not a problem. In fact, it’s expected if you’re building something meaningful, like a startup, family, or creative pursuit.
🧠You’ll learn:
- Why a baseline level of stress is normal (and even healthy)
- How acceptance reduces the heaviness of stress
- What boundaries, routines, and self-awareness can do to stop your cauldron from boiling over
If you’re trying to build something ambitious while also staying well, this mental model can help you live and perform sustainably — even when pressure is part of the game.
Want to go deeper?
We offer 1:1 psychological coaching through the Sublime Studio membership.